Should you ditch carbs, load up on fat and try keto?
Keto. You can’t miss it these days as everyone knows someone trying the ketogenic (keto) diet as many people attribute their weight loss and increased energy to this high-fat, low-carb eating plan. Grab this guide if you are already on a keto plan or starting one.
So what is keto all about?
The main idea is to significantly minimize your carb intake (around 5-10% of your daily calories) and significantly up the amount of fat you’re eating (about 60 – 70% daily caloric intake) so that your body begins a process called ketosis. About seven days into eating keto, your cells won’t have enough carbs to use for energy and will need to call in some back up by producing ketones – organic compounds used as an alternate fuel source to carbohydrates. Fat will essentially be burned for more energy which is why weight loss is typically achieved through ketosis.
Although it may sound pretty nice to follow a diet that allows for cheeseburgers (no bun, of course) and tons of avocado, there are certain Better Nutrition principles to consider to make your keto plan better. Download The Better Nutrition Guide for free.
Quality still matters.
If you’re loading up on fats, it’s important to consider what types of fat you’re consuming to keep your body running optimally. Variety and quality are key, meaning you should be getting a mix of good mono and polyunsaturated fats from nuts, oils, eggs, ghee, and fatty fish. Shop for sustainable, wild and organic whenever possible.
She and He are different.
Ladies, your carbohydrate intake could be a missing piece of the equation when it comes to balancing your hormones. Low-carb diets can boost cortisol levels (i.e. your stress hormone), which can disrupt other hormones such as estrogen and testosterone. This can influence menstrual cycles, PMS, mood, energy, and appetite. This is important to keep in mind since the way you keto could be different from your significant other or friends of the opposite gender.
Your body still has needs – better nutrient balance them.
As with any diet that involves eliminating or cutting down on whole food groups, it is important to identify any vitamins or minerals that may be missing in action as well. Since you’re not necessarily getting in a rainbow of fruits and vegetables, pick and choose the carbs that make it onto your plate carefully. Get in key nutrients like magnesium with cacao nibs and dark leafy greens, and make your better choices for a multi and other supplements to ensure better total nutrition.
Supplements can play a key role to help you get in the nutrients you are skipping on your keto plan. Get the Better Nutrition Supplement Guide or have us build your better keto supplement plan.
Better nutrition means giving your body what it needs more often.
That can be challenging even with your better Keto nutrition plan so consider doing a “keto reset” once a week or even one week a month, instead of full-time.
Water is keto!
Evaluate your water intake especially if your keto nutrition plan includes high-fat smoothies where you might fill up on liquids and forget you need that water too, especially to help the body eliminate wastes regularly.
Lastly, better nutrition better be delicious. Check out my recipe for a keto hummus that makes for a great, satisfying snack.
Makes: 3-4 servings
- 2 cups frozen cauliflower
- 1/3 cups hemp seeds
- 3 Tbsp olive oil
- 2 Tbsp lemon juice
- 1/3 cups tahini
- Pinch of salt
- Optional: 1 clove garlic
Preheat oven to 400F.
In pan that cauliflower can lay in single row, toss cauliflower and 1 Tbsp olive oil and clove of garlic. Roast for 30 minutes, stirring a few times to brown evenly. Remove and let cool.
While cooling, in food processor combine remaining ingredients only use 1 Tbsp olive oil. Blend and use supoon or other tool to get ingredients from edges and bottom of the bowl.
Add cauliflower and garlic. Finish blending. Remove from bowl and store for up to a week in glass mason jar in the refrigerator.